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#prep medias

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Order by midnight, Thursday December 20th to receive a physical Ratio Gift Certificate on or before Christmas Eve (continental US only). For the ultimate stocking stuffer. Procrastinators can order an email gift certificate any time. Follow the link in our profile to get one today 🎄
Order by midnight, Thursday December 20th to receive a physical Ratio Gift Certificate on or before Christmas Eve (continental US only). For the ultimate stocking stuffer. Procrastinators can order an email gift certificate any time. Follow the link in our profile to get one today 🎄
🍑Full #Glute Workout🍑
Ladies if you want to feel sore for the rest of the week and need a challenge, this workout is for you 🤗 Make sure to tag a friend and save the video‼️
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🔥The Workout🔥
3- Extension Hip bc Roman - Max of 10 Rep, rest from 45-30-15-5 sec
4- Free squat 4x6-10rep -Increasing load - 1: 30min rest
5- Leg Press 45 1x30rep 30sec rest + 3x10 rep (10seg rest between sets) -30sec rest + 3x5 Rep (10 sec rest)
6- Standing twins 5x15 rep -30sec rest
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Credit: @graoficial #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial
🍑Full #Glute  Workout🍑 Ladies if you want to feel sore for the rest of the week and need a challenge, this workout is for you 🤗 Make sure to tag a friend and save the video‼️ . 🔥The Workout🔥 3- Extension Hip bc Roman - Max of 10 Rep, rest from 45-30-15-5 sec 4- Free squat 4x6-10rep -Increasing load - 1: 30min rest 5- Leg Press 45 1x30rep 30sec rest + 3x10 rep (10seg rest between sets) -30sec rest + 3x5 Rep (10 sec rest) 6- Standing twins 5x15 rep -30sec rest . . . Credit: @graoficial #fitness  #fitfam  #fitspo  #motivation  #workout  #workoutvideo  #legday  #gym  #gymwear  #leggings  #abs  #diet  #prep  #bodybuilding  #aesthetics  #gains  #gainz  #nutrition  #healthy  #physique  #girlswholift  #tutorial 
Today's breakfast 😋
Protein banana oatmeal waffles 💪 two red pepper roasted corn smoked chicken sausages 🤤 these are so delicious! and a green apple 🍏 if you want to stay on track with your meals all day having a healthy breakfast is so important!! These waffles are so easy to make. Half cup of oats you can leave them whole or grind them up into life flour consistency. One ripe and smashed banana 🍌 dash of cinnamon. One whole egg, and one scoop of your favorite protein. Mix everything together with a splash of almond milk if its too thick. And throw on your waffle iron or on pan to make pancakes both delicious. 💪 . .. ... .... ...... ........ ......... ........... ........ ......... ...... .... ... ... ... #fitness #mealprep #fit #muscle #fitlife #girlswholift #lifestyle #food #hardwork #fitmom #mealprepmonday #prep #prepare #fitnesstransformation #fitlife #yummy #journey #fitnessjourney #breakfast #workforit #waffles #yummy #mealprepsunday #chicken #healthylifestyle #fitnessgirl #protein #healthy #fish #healthybreakfast #apple
Today's breakfast 😋 Protein banana oatmeal waffles 💪 two red pepper roasted corn smoked chicken sausages 🤤 these are so delicious! and a green apple 🍏 if you want to stay on track with your meals all day having a healthy breakfast is so important!! These waffles are so easy to make. Half cup of oats you can leave them whole or grind them up into life flour consistency. One ripe and smashed banana 🍌 dash of cinnamon. One whole egg, and one scoop of your favorite protein. Mix everything together with a splash of almond milk if its too thick. And throw on your waffle iron or on pan to make pancakes both delicious. 💪 . .. ... .... ...... ........ ......... ........... ........ ......... ...... .... ... ... ... #fitness  #mealprep  #fit  #muscle  #fitlife  #girlswholift  #lifestyle  #food  #hardwork  #fitmom  #mealprepmonday  #prep  #prepare  #fitnesstransformation  #fitlife  #yummy  #journey  #fitnessjourney  #breakfast  #workforit  #waffles  #yummy  #mealprepsunday  #chicken  #healthylifestyle  #fitnessgirl  #protein  #healthy  #fish  #healthybreakfast  #apple 
When it’s week 1 of your volume cycle but the RPEs on your last sets are 8s instead of 10s. 
What’s happening?! 🐣
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Primer with 142.5kg
Pausies with 112.5kg
Block pulls with 137.5kg
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@betterstronger.nl 
@titannetherlands
When it’s week 1 of your volume cycle but the RPEs on your last sets are 8s instead of 10s. What’s happening?! 🐣 . Primer with 142.5kg Pausies with 112.5kg Block pulls with 137.5kg . . @betterstronger.nl @titannetherlands
Sharing 5 of my favorite things for December on the blog today! Link in bio.
Sharing 5 of my favorite things for December on the blog today! Link in bio.
Thoughts on the opening measure of the slow movement from Elgar Concerto. The first picture is the fingering that I've been using my whole life, and it's relatively common one. It's always bugged me, though! I don't like using three different strings within the first four notes because it of the different tonal qualities of the strings (see picture 2). It sounds like three different voices and totally breaks of up the line. Not to mention the bow crossings are clumsy. So there are two fingerings I'm considering using (pics 3 and 4). I'm a little torn about starting with an open D string, but there's potential in the openness of it. I'd love for you all to experiment with it and let me know your thoughts!!! 💛
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#cello #cellist #music #musician #experiment #thinking #practice #art #artist #classicalmusic #classical #violin #piano #strings #nerd #lovemyjob #minneapolis #minnesota #elgar #concerto #prep #nyc #la #chicago #sing #singer #history #winter
Thoughts on the opening measure of the slow movement from Elgar Concerto. The first picture is the fingering that I've been using my whole life, and it's relatively common one. It's always bugged me, though! I don't like using three different strings within the first four notes because it of the different tonal qualities of the strings (see picture 2). It sounds like three different voices and totally breaks of up the line. Not to mention the bow crossings are clumsy. So there are two fingerings I'm considering using (pics 3 and 4). I'm a little torn about starting with an open D string, but there's potential in the openness of it. I'd love for you all to experiment with it and let me know your thoughts!!! 💛 . . . #cello  #cellist  #music  #musician  #experiment  #thinking  #practice  #art  #artist  #classicalmusic  #classical  #violin  #piano  #strings  #nerd  #lovemyjob  #minneapolis  #minnesota  #elgar  #concerto  #prep  #nyc  #la  #chicago  #sing  #singer  #history  #winter 
Honestly I’ve been so bad with working out and eating right these last few weeks. Starting to prep to do @marillewellyn at home guide, but I’ll probably be doing some at the gym honestly. Just need to get back at it! (After graduation!!) #fitness #fitgirl #prep
Honestly I’ve been so bad with working out and eating right these last few weeks. Starting to prep to do @marillewellyn at home guide, but I’ll probably be doing some at the gym honestly. Just need to get back at it! (After graduation!!) #fitness  #fitgirl  #prep 
Legs 2
1st exercise Smith Squat
4 plates a side x 8
2.5 plates a side x 12
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Ended last year off season at 5 plates a side x 8. Time to smash that. -
With a nerve issue still in my scspula, I prefer these where I can brace neck into pad and focus on legs doing the work. Slow and steady.
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Post workout Christmas Work Party dinner to enjoy now 😎
#trainedbyjp #showthem #challengeyourself #trainedbyjpnutrition ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Athlete / Educator @trainedbyjp 
www.trainedbyjp.com 
www.trainedbyjpclothing.com
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Formulator @supplement_needs
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@youthrevisitedpharmacy @mofobodymechanic for private blood work and health consultation
Legs 2 1st exercise Smith Squat 4 plates a side x 8 2.5 plates a side x 12 - Ended last year off season at 5 plates a side x 8. Time to smash that. - With a nerve issue still in my scspula, I prefer these where I can brace neck into pad and focus on legs doing the work. Slow and steady. - Post workout Christmas Work Party dinner to enjoy now 😎 #trainedbyjp  #showthem  #challengeyourself  #trainedbyjpnutrition  ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Athlete / Educator @trainedbyjp www.trainedbyjp.com www.trainedbyjpclothing.com ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Formulator @supplement_needs ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ @youthrevisitedpharmacy @mofobodymechanic for private blood work and health consultation
The perfect slices. 
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#beef #steak #asianbbq #prep #shaokao #shaokaoconway
Throw back Thursday to the day after my second show. Woke up shredded from all the carbs I ate after the show 💪🏻💪🏻 . . . 
#carbs #postshow #prep #anytimefitness #classickid #goldenaesthetics #lift #lifestyle #beastmode #gymmolly #abs #selfie #midwest #foxcitiesshowdown #npc_ifbb_midwest #coach #1stphorm #npcclassicphysique #npcbodybuilding #fitness #fitnessmotivation #chestday #upperchest #swole
3 yrs ago. Winning the IFBB Night of Champions gave me the access to the Arnold Classic USA amateur 2016 (finally top 5)
#pierpaolobelich #personaltrainer #onlinecoach #bodybuilding #gym #fitnesslife #changeyourlife #motivation #diet #fit #trieste #contactme #followme #shape #fitnessmotivation #muscle #italianmuscle #culturismo #palestra #prep #training #trainhard #instagym #instafit
I’m an investor, making investments __________________________________________________________________________________________________________________________ #ifbb #npc #classicphysique #bodybuilding #win #levels #next #different #mindset #dedication #future #gainz #untouchable #prep #dedication #flex #tbt #excersise #letsgo #popping
TBT Dallas, circa 1986. Still that preppy boy! 🙍🏻‍♂️👔⚓️🐳🏇🏻
TBT Dallas, circa 1986. Still that preppy boy! 🙍🏻‍♂️👔⚓️🐳🏇🏻
Repost from @stormclassicgbo using @RepostRegramApp - Regulation posing trunks for GBO Classic Bodybuilding professional and amateur. These trunks have a thicker ban than Standard Bodybuilding and pay homage to the greats like Arnold and Zane. Athletes are not permitted to wear the boy shorts or biker type short worn in other federations. 
Posing trunks can be purchased online at www.gboonline.com. #gym #classic #bodybuilding #figure #physique #bikini #beachbody #workout #weights #training #cardio #prep #food #healthy #lifestyle #photooftheday #picoftheday #houston #texas #instagood #friends #family #like #love #follow #success
Repost from @stormclassicgbo using @RepostRegramApp - Regulation posing trunks for GBO Classic Bodybuilding professional and amateur. These trunks have a thicker ban than Standard Bodybuilding and pay homage to the greats like Arnold and Zane. Athletes are not permitted to wear the boy shorts or biker type short worn in other federations. Posing trunks can be purchased online at www.gboonline.com. #gym  #classic  #bodybuilding  #figure  #physique  #bikini  #beachbody  #workout  #weights  #training  #cardio  #prep  #food  #healthy  #lifestyle  #photooftheday  #picoftheday  #houston  #texas  #instagood  #friends  #family  #like  #love  #follow  #success 
A little #throwbackthursday to sometime very late the night before the show when I was sliced and diced 🔪 excited to see what this shot looks like after we’re done growing 😬 #shredded #gregsplan #prep #cardio #somuchcardio #sofewcarbs 😪 #carblover #cleaneating #foodisfuel #back #biceps #areseparated #detail #classicphysique #tan #npc #illinois #ifbb #seeyanextyear #shreds #growingszn #fornow #dedication #following #my #passion
Macros cheat sheet
Macros cheat sheet
Ahh another throwback, my shoulders are bigger now and I'm pretty sure I've put a decent amount of fat on compared to this picture. But I started my new job, and honesty 2019 is going to be a good year for me. •
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#throwback #improvementseason #lean #bodybuilding #posing #shoulders #abs #prep @tilyoucollapse #EvogenElite #figure #figurecompetitor #npc
Nordic Hamstring Curl❗️⁣
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This exercise is worth its weight in gold when it comes to hamstring development, strength and injury prevention. For most they get scared seeing the exercise done first time, but the truth is, it’s a fantastic exercise that beats any leg curl movement hands down⁣
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The exercise is primarily eccentric based (lengthening phase of a muscle) which will rapidly increase hamstring strength, posterior-chain bolstering and increased injury prevention ⁣
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Due to the effects this exercise can have to your posterior-chain, it’s very common to see your squat and deadlift form rapidly improve. Stability, speed and strength through the movement will increase, as well as better hamstring health and recovery after training
Nordic Hamstring Curl❗️⁣ ⁣ This exercise is worth its weight in gold when it comes to hamstring development, strength and injury prevention. For most they get scared seeing the exercise done first time, but the truth is, it’s a fantastic exercise that beats any leg curl movement hands down⁣ ⁣ The exercise is primarily eccentric based (lengthening phase of a muscle) which will rapidly increase hamstring strength, posterior-chain bolstering and increased injury prevention ⁣ ⁣ Due to the effects this exercise can have to your posterior-chain, it’s very common to see your squat and deadlift form rapidly improve. Stability, speed and strength through the movement will increase, as well as better hamstring health and recovery after training
Today only! Treat your skin to this limited holiday edition of Glow Tonic! Girl you know I NEED this 😬😱
#skincare is the best care 
#prep the face for everyday #glow 
@pixibeauty #glowtonic ✨✨✨✨Glow Tonic 500ml ✨
That’s a lot of Glow 🙌🏽
@pixibeauty #pixiglowtonic 
#skincareroutine #skin #skincaretips #beauty #beautyblog #beautybloggers #beautytips #face #faceglow #faceglowbeauty #pixi #pixibypetra #pixiskintreats #pixiskincare #skincare #loveyourself #treatyoself #makeup #makeupblog #holidays #holiday2018 #holidaygifts #gifts #beautytreats
Today only! Treat your skin to this limited holiday edition of Glow Tonic! Girl you know I NEED this 😬😱 #skincare  is the best care #prep  the face for everyday #glow  @pixibeauty #glowtonic  ✨✨✨✨Glow Tonic 500ml ✨ That’s a lot of Glow 🙌🏽 @pixibeauty #pixiglowtonic  #skincareroutine  #skin  #skincaretips  #beauty  #beautyblog  #beautybloggers  #beautytips  #face  #faceglow  #faceglowbeauty  #pixi  #pixibypetra  #pixiskintreats  #pixiskincare  #skincare  #loveyourself  #treatyoself  #makeup  #makeupblog  #holidays  #holiday2018  #holidaygifts  #gifts  #beautytreats 
#throwbackthursday 
2 days before @npc_nv state show 💪
Happy not satisfied 
#trainedbyjp 
#showthem 
#focus 
#back
Mason jars are like that friend who keeps succeeding and you're so happy for them, but you're also kinda suspicious. Why are you so good at everything? And how do you always look so good doing it?⠀
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Link in bio for making your own healthy mason jar meals. You too can be that friend.⠀
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#wikihow #wikitips #howto #masonjars #mealinamasonjar #prepared #lunch #food #loveit #mealprep #prep #healthyeating #cleaneating
Action shot from @genesissoundinc

A lot going on here in our camp. No time to settle down.
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#figureitout #newrelease #newmusic #instadaily #rock #rockmusic #goodvibes #notimetowaste #drums #drum #prep #drummers #musicianlife #artistsoninstagram #groove #soul #funk #thursday #tbt #throwbackthursday #tbthursday #action #motivation #timetogo
Jewell Crystal Helix design on emerald green 💚💚💚 #jewellcustombikinis
(Tag a friend who can relate)
When you are super clumsy 😂
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Credit @ashleynocera 
#Fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial
Throwback Thursday to when I wanted to push around the tyre...you can always achieve whatever you put your mind to #tbt #teamprobodeez #dowhatmakesyouhappy #crayfordweightsandfitness #bodybuilding #baileyimages #focus #drive #determined #prep #progress #depleted #photoshoot #blonde #blondeaussie #figure #ifbb #novice #masters #amateur #makeup #training #nutrition #followtheplan
One of the best parts about competing is the people you meet in the industry. Like minded individuals with the same goals. Me and my brother @dijonmatthews backstage at nationals getting ready for battle. If you plan on competing in 2019 message me and let’s get to work! @teamsavage_squad @frenchp_ifbbpro 🏆🏆
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#bodybuilding #bodybuilder #teamsavage_squad #fit #fitness #physique #mensphysique #npc #hardwork #dedication #shredded #prep #instagood #instafit
One of the best parts about competing is the people you meet in the industry. Like minded individuals with the same goals. Me and my brother @dijonmatthews backstage at nationals getting ready for battle. If you plan on competing in 2019 message me and let’s get to work! @teamsavage_squad @frenchp_ifbbpro 🏆🏆 • • • • • #bodybuilding  #bodybuilder  #teamsavage_squad  #fit  #fitness  #physique  #mensphysique  #npc  #hardwork  #dedication  #shredded  #prep  #instagood  #instafit 
Smith Machine Only Glutes 🍑Save & visit @GymQualified 💕 for workouts, routine, and everythin else you need to become fit! .
It’s quick, it’s effective & it burns like helllllll 🔥 Give it a try your next leg day & lemme know what you think! You do NOT need to spend hours in the gym to see results; run the other way if anyone every tells you differently 😂
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1️⃣ kneeling half squats
2️⃣ single leg RDL
3️⃣ wide stance good mornings
4️⃣ sumo RDL
5️⃣ reverse lunges
🔁 complete 4-6 rounds of 10-15 reps each exercise // little to no rest in between exercises // 1-3 min rest between rounds
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like, save & tag a friend who loves smith machine workouts 🙌🏽
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Credit @bodyfitbalance #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial
Smith Machine Only Glutes 🍑Save & visit @GymQualified 💕 for workouts, routine, and everythin else you need to become fit! . It’s quick, it’s effective & it burns like helllllll 🔥 Give it a try your next leg day & lemme know what you think! You do NOT need to spend hours in the gym to see results; run the other way if anyone every tells you differently 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ kneeling half squats 2️⃣ single leg RDL 3️⃣ wide stance good mornings 4️⃣ sumo RDL 5️⃣ reverse lunges 🔁 complete 4-6 rounds of 10-15 reps each exercise // little to no rest in between exercises // 1-3 min rest between rounds ⠀⠀⠀⠀⠀⠀⠀⠀⠀ like, save & tag a friend who loves smith machine workouts 🙌🏽 . . . Credit @bodyfitbalance #fitness  #fitfam  #fitspo  #motivation  #workout  #workoutvideo  #legday  #gym  #gymwear  #leggings  #abs  #diet  #prep  #bodybuilding  #aesthetics  #gains  #gainz  #nutrition  #healthy  #physique  #girlswholift  #tutorial 
We always use protection! And we always use @ram_board 👊🏼 don’t be that messy contractor. #prep #protect #teampss #sandiego #contractor #construction #gc #turnkey #commercial #flooring #tile #wood #carpentry #painting #drywall
Do you have questions about how PEP and PrEP can be used to prevent HIV? PEP stands for Post Exposure Prophylaxis is to be taken after possible exposure to HIV to prevent the infection from taking hold. PrEP stands for Pre Exposure Prophylaxis and is to be taken before possible exposure to HIV.

If you are interested in receiving or learning more about PEP or PrEP, contact us today and we will help!

#hiv #aids #pep #prep #prevention #safesex #harmreduction #bronx #nyc #std #health
Do you have questions about how PEP and PrEP can be used to prevent HIV? PEP stands for Post Exposure Prophylaxis is to be taken after possible exposure to HIV to prevent the infection from taking hold. PrEP stands for Pre Exposure Prophylaxis and is to be taken before possible exposure to HIV. If you are interested in receiving or learning more about PEP or PrEP, contact us today and we will help! #hiv  #aids  #pep  #prep  #prevention  #safesex  #harmreduction  #bronx  #nyc  #std  #health 
BURN THOSE CALS GURLLLLL & visit @GymQualified 💕 for workouts, routine, and everythin else you need to become fit!
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Make sure you hit that like button ❤️ and save for later so we burn those mince pies together okayyy

Perfect way to start or finish a session and we are keeping it interesting!

METHOD: ⏹ Perform each method for 1 minute repeat twice a quick, sweaty and calorie burning 8 minute cardio for my cardionooo gals!

SONG: @ledrivula Princess Diana
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Credit @krissycela #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial
BURN THOSE CALS GURLLLLL & visit @GymQualified 💕 for workouts, routine, and everythin else you need to become fit! . Make sure you hit that like button ❤️ and save for later so we burn those mince pies together okayyy Perfect way to start or finish a session and we are keeping it interesting! METHOD: ⏹ Perform each method for 1 minute repeat twice a quick, sweaty and calorie burning 8 minute cardio for my cardionooo gals! SONG: @ledrivula Princess Diana . . . Credit @krissycela #fitness  #fitfam  #fitspo  #motivation  #workout  #workoutvideo  #legday  #gym  #gymwear  #leggings  #abs  #diet  #prep  #bodybuilding  #aesthetics  #gains  #gainz  #nutrition  #healthy  #physique  #girlswholift  #tutorial 
A journey is personal and most people truly don’t understand the reason why you are “your journey!” That’s okay because the only person that will benefit from my journey is ME - because I’m the one that faces the challenges. I’m the one that learns to overcome obstacles and grinds day in and day out! So no explanation is needed to anyone 🤭 Last year, I worked my ace off for the best body of my adult life, but 2019 is going to blow it out of the water 🥰 #prep #npc #fitness #fitmom #myjourney #mypath #reflection #thoughts #letsdoit #lift
A journey is personal and most people truly don’t understand the reason why you are “your journey!” That’s okay because the only person that will benefit from my journey is ME - because I’m the one that faces the challenges. I’m the one that learns to overcome obstacles and grinds day in and day out! So no explanation is needed to anyone 🤭 Last year, I worked my ace off for the best body of my adult life, but 2019 is going to blow it out of the water 🥰 #prep  #npc  #fitness  #fitmom  #myjourney  #mypath  #reflection  #thoughts  #letsdoit  #lift 
Had an amazing session with my beautiful posing coach @kayla_pcapro as always 💖 time to keep practicing until our next session 💃👯‍♀️ thanks for this little edit too 😻 #lilchris
Had an amazing session with my beautiful posing coach @kayla_pcapro as always 💖 time to keep practicing until our next session 💃👯‍♀️ thanks for this little edit too 😻 #lilchris 
Nivelado y suavizado de superficie en proceso...
Objetivo: Una superficie completamente nivelada, de alto tráfico y excelente acabado estético.
Primera etapa del pulido.
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#PREP 🇧🇴
#SolucionesIntegralesParaPisos
#concretopulido
#floorsolutions
#htcfloorsystems
#floorgrinding
#concretegrinding 
#polishedconcrete
Rutina rápida y completa de estiramientos...comenzaré a grabar algunos tips para mejorar flexibilidad y equilibrio. Ayer fue día de femorales y espalda!! -
#stretching #stretchingtime #prep #2019 #flexibility #instaflex #bridge #split #spagat #fittinginmyself #instayoga #instafit #girlswithmuscles #muscles #definicion #handstands #handstand
Sure look it’s a #throwback 🙋🏻‍♀️ .
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When I put my mind to it, I keep my head down, do what needs to be done, focus on my goal ....there is no stopping me. I give it 110% 
No matter what you want to achieve in life give it that dedication. Set goals and go smash them 💪🏽 .
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My aim -> be better than I was the last time #photoshoot #prep #dedication #motivation #workinprogress
Sure look it’s a #throwback  🙋🏻‍♀️ . . . When I put my mind to it, I keep my head down, do what needs to be done, focus on my goal ....there is no stopping me. I give it 110% No matter what you want to achieve in life give it that dedication. Set goals and go smash them 💪🏽 . . My aim -> be better than I was the last time #photoshoot  #prep  #dedication  #motivation  #workinprogress 
Still need a gift for someone? Traditional, All American Apparel.  chumangle.com 🇺🇸
Still need a gift for someone? Traditional, All American Apparel. chumangle.com 🇺🇸
#tbt to last October when I was all about the basket we’ve stitch. To be honest, I still am. But it takes quite a long time to crochet this stitch. I would, however, love to see a knit version of this 💁🏽‍♀️
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#makersgonnamake #etsysellersofinstagram #knittersofinstagram #craftyfeatures #crochetersofinstagram #marketprep #prep #crochet #knit #crochetcrew #lilarosestudio #creativeweirdos #crochethat #knithat #ourmakerlife #oml #yarn #humanswhoyarn #handmade #homemade
#tbt  to last October when I was all about the basket we’ve stitch. To be honest, I still am. But it takes quite a long time to crochet this stitch. I would, however, love to see a knit version of this 💁🏽‍♀️ . . . . . . #makersgonnamake  #etsysellersofinstagram  #knittersofinstagram  #craftyfeatures  #crochetersofinstagram  #marketprep  #prep  #crochet  #knit  #crochetcrew  #lilarosestudio  #creativeweirdos  #crochethat  #knithat  #ourmakerlife  #oml  #yarn  #humanswhoyarn  #handmade  #homemade 
Our #Iconic Squad, 3 Best Friends⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐Self Tan Eraser, followed by ⭐Tanning Lotion, touched up with ⭐Airbrush Body Bling ⭐⠀⠀⠀⠀⠀⠀⠀⠀⠀
Shop online at Iconicbronze.ie, in Penney's, or your nearest stockist 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
#Iconicbronze #tan #prep #glow #shine
Our #Iconic  Squad, 3 Best Friends⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐Self Tan Eraser, followed by ⭐Tanning Lotion, touched up with ⭐Airbrush Body Bling ⭐⠀⠀⠀⠀⠀⠀⠀⠀⠀ Shop online at Iconicbronze.ie, in Penney's, or your nearest stockist 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀ #Iconicbronze  #tan  #prep  #glow  #shine 
@Regran_ed from @icyunvash -  Throw 🔙 Thursday to last week in LA putting in work with my figure twin @mzdang_ifbbpro at @davefisherspowerhouse. This was Day 7's workout from @thelevelup21 Day challenge created by myself and partner @fitking_plem and powered by @asdperformance! This workout was called "Calisthenics & Plyos" and happens to be one of my fave routines from the challenge. Hitting some heavy shoulders today and I just may add this routine in as post workout cardio 😁😉👀 Getting my mind right yall, its almost time for battle again! 🤘🏾🤘🏾💪🏽💪🏽
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🎶 Song: "Respect The Game" by: @meekmill ....This song stay on repeat! My fave off the album! 🤘🏾🤘🏾
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Complete your supp stacks by visiting www.asd-performance.com and use code "AR40" for 40% off! 🤘🏾🤘🏾
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Join the @thelevelup21 Day challenge movement! Visit www.levelup21.com 🤘🏾
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#ASDPerformance #Prep #LU21Day #Fit #FitChicks #Sexy #glutes #IGFitness #shredded #instafit #Motivation #eatclean #gainz #Workout #Fitspo #Hardwork #Flex #beastmode #Train #dedication #Progress #Motivation #CrossFit #ifbb #trainer #npc #gym #NJ #NY #fitnessaddict #bodybuilding
@Regran_ed from @icyunvash - Throw 🔙 Thursday to last week in LA putting in work with my figure twin @mzdang_ifbbpro at @davefisherspowerhouse. This was Day 7's workout from @thelevelup21 Day challenge created by myself and partner @fitking_plem and powered by @asdperformance! This workout was called "Calisthenics & Plyos" and happens to be one of my fave routines from the challenge. Hitting some heavy shoulders today and I just may add this routine in as post workout cardio 😁😉👀 Getting my mind right yall, its almost time for battle again! 🤘🏾🤘🏾💪🏽💪🏽 . . 🎶 Song: "Respect The Game" by: @meekmill ....This song stay on repeat! My fave off the album! 🤘🏾🤘🏾 . . Complete your supp stacks by visiting www.asd-performance.com and use code "AR40" for 40% off! 🤘🏾🤘🏾 . . Join the @thelevelup21 Day challenge movement! Visit www.levelup21.com 🤘🏾 . . #ASDPerformance  #Prep  #LU21Day  #Fit  #FitChicks  #Sexy  #glutes  #IGFitness  #shredded  #instafit  #Motivation  #eatclean  #gainz  #Workout  #Fitspo  #Hardwork  #Flex  #beastmode  #Train  #dedication  #Progress  #Motivation  #CrossFit  #ifbb  #trainer  #npc  #gym  #NJ  #NY  #fitnessaddict  #bodybuilding 
7 GLUTE HOME EXERCISES 🤩🔥 Recommended Resistance Bands @sculptlifestyle💚
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◾️ VIDEO 1: Try to only lift your leg while your hip is still. 10 x 4 sets. .
◾️ VIDEO 2: Deadlifts. Important to squeeze your glutes in the top of the movement, notice how I touch my hands with my hip without arching my back. To failure x 4 sets. .
◾️VIDEO 3: Side to side squats. Go deep and make sure your knees are fixed, press them out during the whole movement. To failure x 4 sets. .
◾️ VIDEO 4: Straight legs and face your head down. Press your legs out from your body as much as possible to get maximum tension in your glutes. 15 x 4 sets. .
◾️ VIDEO 5: Same instructions as the previous video but this time - press your feet out instead. 15 x 4 sets. .
◾️ VIDEO 6: Bulgarian splits. Your front leg should be in 90 degrees and the band straight against the leg when you’re going up. 15 x 3 sets. .
◾️ Video 7: It’s all about the pump. Do short reps and down arch your back too much. To failure x 3 sets each leg.
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TAG YOUR FRIEND AND DO IT AT HOME TOGETHER 🤩❤️ Good luck!
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Credit @deniceemoberg #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial
7 GLUTE HOME EXERCISES 🤩🔥 Recommended Resistance Bands @sculptlifestyle💚 . ◾️ VIDEO 1: Try to only lift your leg while your hip is still. 10 x 4 sets. . ◾️ VIDEO 2: Deadlifts. Important to squeeze your glutes in the top of the movement, notice how I touch my hands with my hip without arching my back. To failure x 4 sets. . ◾️VIDEO 3: Side to side squats. Go deep and make sure your knees are fixed, press them out during the whole movement. To failure x 4 sets. . ◾️ VIDEO 4: Straight legs and face your head down. Press your legs out from your body as much as possible to get maximum tension in your glutes. 15 x 4 sets. . ◾️ VIDEO 5: Same instructions as the previous video but this time - press your feet out instead. 15 x 4 sets. . ◾️ VIDEO 6: Bulgarian splits. Your front leg should be in 90 degrees and the band straight against the leg when you’re going up. 15 x 3 sets. . ◾️ Video 7: It’s all about the pump. Do short reps and down arch your back too much. To failure x 3 sets each leg. . TAG YOUR FRIEND AND DO IT AT HOME TOGETHER 🤩❤️ Good luck! . . . Credit @deniceemoberg #fitness  #fitfam  #fitspo  #motivation  #workout  #workoutvideo  #legday  #gym  #gymwear  #leggings  #abs  #diet  #prep  #bodybuilding  #aesthetics  #gains  #gainz  #nutrition  #healthy  #physique  #girlswholift  #tutorial 
🥔🍽🔥We are trying out Hello Fresh with Hot honey chicken with fresh roasted potatoes. #brunch #lunchtime #honey #chicken #potatoes #dinner #healthyfood #healthylifestyle #hellofresh #veggies #vegetables #fresh #yum #cooking #prep #dinnertime #meal  #tasty #texas #austin #winter #diet #protein #fit #fitness #thursday #lunch #spicy #hot #plated
#throwbackthursday 📸 from a wonderful young person in our Power Through Choices program in Summer 2017! One of PREP’s many joys is the gift of participants’ artwork!😊 #prep #lifesaver #powerthroughchoices #tulsa #art #keepsake #thankyou
"Don't look back, you're not going that way."
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#gratitude #homefromhome #squats #legday #training #girlswholift #hervoice #youdoyou #bikinifitness #university #student #strengthfeed #mass #fitness #gymsharkwomen #physique #bikiniprep #coaching #hypertrophy #health #prep #youareenough #headspace #knowyourownability #strongertogether ♡
FULL LEG WORKOUT 🍑🔥 Recommended Resistance Bands @sculptlifestyle💚 .
1️⃣ SUPERSET | 3 sets of 10 Toe-Elevated Banded Good Mornings into 15 Banded Jump Squats 
2️⃣ 3 sets of 10 Hip Thrusts 
3️⃣ 3 sets of 10 Sumo Deadlifts 
4️⃣ SUPERSET | 3 sets of 12 Banded Cable Kickbacks (each) into 12 Banded Cable Squats 
5️⃣ 4 sets of 12 Cable Pull Through  6️⃣ 4 sets of 12 Curved back Hyperextension
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Credit @jenbuttersfit #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial
FULL LEG WORKOUT 🍑🔥 Recommended Resistance Bands @sculptlifestyle💚 . 1️⃣ SUPERSET | 3 sets of 10 Toe-Elevated Banded Good Mornings into 15 Banded Jump Squats 2️⃣ 3 sets of 10 Hip Thrusts 3️⃣ 3 sets of 10 Sumo Deadlifts 4️⃣ SUPERSET | 3 sets of 12 Banded Cable Kickbacks (each) into 12 Banded Cable Squats 5️⃣ 4 sets of 12 Cable Pull Through  6️⃣ 4 sets of 12 Curved back Hyperextension . . . Credit @jenbuttersfit #fitness  #fitfam  #fitspo  #motivation  #workout  #workoutvideo  #legday  #gym  #gymwear  #leggings  #abs  #diet  #prep  #bodybuilding  #aesthetics  #gains  #gainz  #nutrition  #healthy  #physique  #girlswholift  #tutorial 
February 2018 on the left ➡️ just a few days ago on the right.
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Just a few months ago, I walked the stage as an NPC Bikini Competitor for the last time. 
I am BEYOND excited to announce that 2019 will be my debut season as an NPC FIGURE COMPETITOR 🔥😈.
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@chrisruden & I have turned up the 🔥 and I’m PSYCHED to see what we are going to bring to the stage next season. .
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I told you I wasn’t finished yet, 2019 ain’t ready 💪🏽. .
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Stay tuned😈.
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#athlete #mycoachisbetterthanyours #team #chrisruden #ilovemycoach #figure #npcathlete #npc #npcfigurecompetitor #prep #itsalifestyle #building #muscle #leanmuscle #debut #backandbetter #growthmindset #liftheavyshit #surprise #newbeginnings #newchapter #dedicated #hardwork #strong
February 2018 on the left ➡️ just a few days ago on the right. — Just a few months ago, I walked the stage as an NPC Bikini Competitor for the last time. I am BEYOND excited to announce that 2019 will be my debut season as an NPC FIGURE COMPETITOR 🔥😈. — @chrisruden & I have turned up the 🔥 and I’m PSYCHED to see what we are going to bring to the stage next season. . — I told you I wasn’t finished yet, 2019 ain’t ready 💪🏽. . . Stay tuned😈. — #athlete  #mycoachisbetterthanyours  #team  #chrisruden  #ilovemycoach  #figure  #npcathlete  #npc  #npcfigurecompetitor  #prep  #itsalifestyle  #building  #muscle  #leanmuscle  #debut  #backandbetter  #growthmindset  #liftheavyshit  #surprise  #newbeginnings  #newchapter  #dedicated  #hardwork  #strong 
Well the truck is #naked off to be #painted with @steelitcoatings by @lilmichaelscustoms 
#spectt #spectrophytruck #trophytruckspec #trophytruck #3bearsracing #299 #desertracing #offroadracing #prep #racing
Hey boo!!! Just me interrupting your newsfeed to remind you to GIVE BACK this holiday season!! .
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If you’re looking for a way to do so I’m still taking donations: Hats, scarves, gloves, blankets, socks, water bottles, granola bars, fruit snacks, tuna & cracks... anything and everything will make a difference!! .
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I’ll be at Trident today if you’d like to drop off some items or I can come to you!!! .
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When you DO GOOD you FEEL GOOD!! 💛
Hey boo!!! Just me interrupting your newsfeed to remind you to GIVE BACK this holiday season!! . . If you’re looking for a way to do so I’m still taking donations: Hats, scarves, gloves, blankets, socks, water bottles, granola bars, fruit snacks, tuna & cracks... anything and everything will make a difference!! . . I’ll be at Trident today if you’d like to drop off some items or I can come to you!!! . . When you DO GOOD you FEEL GOOD!! 💛
Rest Day

Only have two carb meals these days. This #restdayrump beaut then late night oats. 
What’s your favourite rest day meal?

#bodybuilding #restday
#Love has no restrictions, whether it be age, sex, gender, race, religion, #HIV status, or any other perceived barrier. 
Love is love is love is love. 
People living with HIV who are undetectable are untransmittable. 
#UeqaulsU #KnowledgeIsPower #PrEP #PEP #CentralIllinois #FreeTesting #GettingToZero #GTZIL #gettingtozeroil
In a world of beauty pageants, lift weights🤟🏽🍕
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Photo Credit 📸: @jdelaney 
Makeup💋: @barrrbieee11 
Fitness Coach💪🏽: @5ofitness 
Jumpsuit: @ddsdiscounts .
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#fitnessmodel #fitnessjourney #mujereslatinas #fitnessjourney #gymislife #cravefitness #tastefullyartistic #competition #competitionbikini #competitor #lifting #fitlifestyle #visaliaphotographer #visalia #gymlifestyle #womenwithambition #gains #fierce_shots #photoshoot #photooftheday #prep #competencia #fitness @laurenpowersofficial #fitnesslover #latina #latinas #girlswholift #fiveofitness #progress #lifestyle
In a world of beauty pageants, lift weights🤟🏽🍕 . . . . Photo Credit 📸: @jdelaney Makeup💋: @barrrbieee11 Fitness Coach💪🏽: @5ofitness Jumpsuit: @ddsdiscounts . . . . . . . . . . . . . . #fitnessmodel  #fitnessjourney  #mujereslatinas  #fitnessjourney  #gymislife  #cravefitness  #tastefullyartistic  #competition  #competitionbikini  #competitor  #lifting  #fitlifestyle  #visaliaphotographer  #visalia  #gymlifestyle  #womenwithambition  #gains  #fierce_shots  #photoshoot  #photooftheday  #prep  #competencia  #fitness  @laurenpowersofficial #fitnesslover  #latina  #latinas  #girlswholift  #fiveofitness  #progress  #lifestyle 
En plein tournage avec les élèves de la classe #prep’art de Nîmes pour présenter la - très belle - exposition du #noga2018 « la ville comme terrain de jeu » 👾👾 #tournage #festival #noga #exposition #nimes
Golden hour.
Golden hour.
A grip like no other! @handlzgloves I felt like superwoman 🏋🏽‍♀️ #mealpro2go  #healthenthusiast #rarederriere #health #mealprep #fitness #food #consistency  #meals #prep #motivation #gym #nutrition #goals #womenfitness #fatloss #hydration #fitqueen #dedication #plans #fitnessplans #handlzgloves
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🔰پروتئین های گیاهی برای رشد عضلات🔰

1️⃣جوانه گندم
2️⃣جو دوسر
3️⃣تخم شربتی
4️⃣سبزیجات
5️⃣عدس
6️⃣نخود سبز
7️⃣بادام درختی
8️⃣بادام زمینی ‌‌‌‌‌‌
‌ ‌  #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #
‌ ‌ 🔰پروتئین های گیاهی برای رشد عضلات🔰 1️⃣جوانه گندم 2️⃣جو دوسر 3️⃣تخم شربتی 4️⃣سبزیجات 5️⃣عدس 6️⃣نخود سبز 7️⃣بادام درختی 8️⃣بادام زمینی ‌‌‌‌‌‌ ‌ ‌ #fitness  #fitfam  #fitspo  #motivation  #workout  #workoutvideo  #legday  #gym  #gymwear  #leggings  #abs  #diet  #prep  #bodybuilding  #aesthetics  #gains  #gainz  #nutrition  #healthy  #physique  #girlswholift  #
#fitness ❤❤ 🔰استراحت بین هر ست چقدر باشد🔰 ‌
👌اگرمیخواهید قوی‌تر یا سریع‌تر شوید
⏰ 2_3 دقیقه
‌ 👌اگرمیخواهید عضله سازی کنید
⏰ 40_90 ثانیه ‌
👌 اگرمیخواهید چربی بسوزانید
⏰ 30 ثانیه  #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #
#fitness  ❤❤ 🔰استراحت بین هر ست چقدر باشد🔰 ‌ 👌اگرمیخواهید قوی‌تر یا سریع‌تر شوید ⏰ 2_3 دقیقه ‌ 👌اگرمیخواهید عضله سازی کنید ⏰ 40_90 ثانیه ‌ 👌 اگرمیخواهید چربی بسوزانید ⏰ 30 ثانیه #fitness  #fitfam  #fitspo  #motivation  #workout  #workoutvideo  #legday  #gym  #gymwear  #leggings  #abs  #diet  #prep  #bodybuilding  #aesthetics  #gains  #gainz  #nutrition  #healthy  #physique  #
Three years ago I was just as heavy as Santa! I spent my first year exhausting myself with cardio and under-eating because I did not understand calories or macros or how to lose fat but build muscle. I was always disappointed when the number on the scale never seemed to change. Once I understood the importance of nutrition and how you can actually lose weight with the correct foods and not have to exhaust yourself in the gym I went from 209lbs to now 125lbs! I never would have thought I would weigh less now than what I did before I had my son but now the numbers on the scale do not even phase me any more. I am amazed at my own accomplishment and just hope one day I will follow in my dad's footsteps and train for the stage!
4 Weeks left before the New Year! My fitness and meal plans include PREPPED MEALS!
mealpro2go.vistaprintdigital.com #mealpro2go  #healthenthusiast #rarederriere #health #mealprep #fitness #food #consistency  #meals #prep #motivation #gym #nutrition #goals #womenfitness #fatloss #hydration #fitqueen #dedication #plans #fitnessplans #body
Three years ago I was just as heavy as Santa! I spent my first year exhausting myself with cardio and under-eating because I did not understand calories or macros or how to lose fat but build muscle. I was always disappointed when the number on the scale never seemed to change. Once I understood the importance of nutrition and how you can actually lose weight with the correct foods and not have to exhaust yourself in the gym I went from 209lbs to now 125lbs! I never would have thought I would weigh less now than what I did before I had my son but now the numbers on the scale do not even phase me any more. I am amazed at my own accomplishment and just hope one day I will follow in my dad's footsteps and train for the stage! 4 Weeks left before the New Year! My fitness and meal plans include PREPPED MEALS! mealpro2go.vistaprintdigital.com #mealpro2go  #healthenthusiast  #rarederriere  #health  #mealprep  #fitness  #food  #consistency  #meals  #prep  #motivation  #gym  #nutrition  #goals  #womenfitness  #fatloss  #hydration  #fitqueen  #dedication  #plans  #fitnessplans  #body 
#💪 ‌ ‌ 🔰4 حرکت برای پهن کردن سرشانه🔰 ‌
1️⃣ کشیدن کابل از پهلوها ‌
2️⃣ هالتر از عقب و جلو نشسته ‌
3️⃣ دمبل خم از پهلو ها ‌
4️⃣ پرس دمبل سنگین
#fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift
Working on better form with single legged hip thrusts! Exhale on the work, squeeze glutes and abdomin. #mealpro2go  #healthenthusiast #rarederriere #health #mealprep #fitness #food #consistency  #meals #prep #motivation #gym #nutrition #goals #womenfitness #fatloss #hydration #fitqueen #dedication #plans #fitnessplans